How many calories does one serving of Kashmiri Lal Paneer have?

One serving (135 grams) of Kashmiri Lal Paneer gives 257 calories. Out of which carbohydrates comprise 24 calories, proteins account for 28 calories and remaining calories come from fat which is 204 calories. One serving of Kashmiri Lal Paneerprovides about 12.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kashmiri Lal Paneer recipe serves 6, 135 grams per serving.  NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one. This recipe is shallow fried and we have taken 2.5 grams of oil per serving for this.

257 calories for 1 serving of Kashmiri Lal Paneer, Cholesterol 0 mg, Carbohydrates 6.1g, Protein 7.1g, Fat 22.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kashmiri Lal Paneer.

See Kashmiri lal paneer recipe | Kashmiri paneer roganjosh | lal paneer sabzi | with 28 amazing images.

Kashmiri lal paneer recipe is a delicious, aromatic dish that hails from the Kashmir Valley, combining the richness of paneer with the distinct flavors of Kashmiri cuisine. Learn how to make Kashmiri lal paneer recipe | Kashmiri paneer roganjosh | lal paneer sabzi Kashmiri lal paneer recipe | Kashmiri paneer roganjosh | lal paneer sabzi |

Kashmiri lal paneer is a vibrant and flavorful Indian dish that features paneer, a soft Indian cottage cheese, cooked in a luscious, fiery red gravy that is both aromatic and spicy. The key to this dish lies in the delicate balance of flavors, with the tanginess of the tomatoes and the heat of the Kashmiri red chili powder creating a symphony of taste.

The Kashmiri red chilli powder, a key ingredient, imparts a deep red color and a fiery kick to the gravy. The shallow fried paneer cubes are then added to the gravy and simmered until they are well-coated and tender.

Is Kashmiri Lal Paneer healthy?

Yes, but lots of small changes to make the recipe healthier.

Let's understand the Ingredients.

What's good.

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

What's the problem ?

Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is coconut oil. Use Coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Deep fried foods and shallow fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Shallow fried paneer :

Shallow-fried paneer, while delicious, can be high in fat and calories. This is because it's typically cooked in oil, which can contribute to weight gain and other health concerns if consumed in excess.

Here are some potential issues associated with shallow-fried paneer:

• High in calories and fat: The oil used for frying can add significant calories and saturated fat to the dish.
• Increased risk of heart disease: Consuming too much saturated fat can raise cholesterol levels and increase the risk of heart disease.
• Weight gain: Excess calorie intake from fried foods can contribute to weight gain.

To make shallow-fried paneer a healthier option, you can:

• Use a healthy oil: Opt for oils with a high smoke point, like avocado oil or olive oil.
• Drain excess oil: After frying, drain the paneer on paper towels to remove excess oil.
• Pair with healthy sides: Serve the paneer with vegetables and whole grains for a balanced meal.
• Limit portion size: Enjoy paneer in moderation as part of a healthy diet.

Can diabetics, heart patients and overweight individuals have Kashmiri Lal Paneer?

Yes. Substitute  full fat paneer to low fat paneer to reduce the fat content of your recipe. Cut the amount of oil used and use olive oil or coconut oil to saute the paneer. Don't use fried onions and suggest to saute the paneer instead of shallow frying.